Energy
upper quarter364 kcalthis record per 100 g
- Corpus median
- 273 kcal
- Middle 50%
- 245–315 kcal
Based on 43 records reporting energy.
Breakfast foodsmoderate variability
Waffle, whole grain calories: 273 per 1 medium waffle (75 g)
This exact USDA record reports 273 calories for 1 medium waffle (75 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 medium waffle · 75 g
- Calories
- 273 kcal
- Protein
- 6.9 g
- Carbohydrate
- 29 g
- Total fat
- 14.4 g
- Fiber
- 2.9 g
- Sodium
- 635 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 medium waffle · 75 g
273calories
Waffle, whole grain
- Protein
- 6.9 g
- Carbs
- 29 g
- Fat
- 14.4 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 273 calories for 1 medium waffle at 75 grams. On a fixed-weight basis, the same record contains 364 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 6.9 g protein, 2.9 g fiber, and 635 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is milk, nfs, representing 43.1% of the record’s listed input weight. The record contains 5 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 medium waffle at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 9–491 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2708329: “Waffle, whole grain.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2708329, each row multiplies the published per-100-gram values by its stated weight. “1 surface inch” through “1 thick / Belgian waffle” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 surface inchUSDA-listed household measure | 2.5 g | 9 kcal | 0.2 g | 0.1 g | 21 mg |
| 1 medium waffleUSDA-listed household measure | 75 g | 273 kcal | 6.9 g | 2.9 g | 635 mg |
| 1 thick / Belgian waffleUSDA-listed household measure | 135 g | 491 kcal | 12.5 g | 5.1 g | 1,143 mg |
02 · Fixed-weight context
Where 100 grams sits inside Pancakes, waffles, French toast
The comparison set contains 43 exact records in the Pancakes, waffles, French toast USDA category. Here, “upper quarter” describes FDC 2708329’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter9.2 gthis record per 100 g
- Corpus median
- 7.4 g
- Middle 50%
- 6.1–8.4 g
Based on 43 records reporting protein.
Dietary fiber
upper quarter3.8 gthis record per 100 g
- Corpus median
- 2.4 g
- Middle 50%
- 1.8–2.9 g
Based on 43 records reporting dietary fiber.
Sodium
upper quarter847 mgthis record per 100 g
- Corpus median
- 467 mg
- Middle 50%
- 409–543 mg
Based on 43 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2708329’s 75 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Iron; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Iron3 mg
≈ 15% DV. This does not cross the FDA’s 20% ‘high’ guide.
Dietary fiber2.9 g
≈ 10% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium635 mg
≈ 28% DV. This crosses the FDA’s 20% ‘high’ guide.
Saturated fat3.1 g
≈ 16% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Waffle, whole grain,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708323 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 surface inch to 1 thick / Belgian waffle
USDA assigns those measures 2.5 g and 135 g. At this record’s fixed composition, scaled energy moves from 9 kcal to 491 kcal.
- 02
Record choice: compare with FDC 2708323
At an equal 100 g, this record has 7.7 g less total fat than “Waffle, whole grain, fast food / restaurant.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Milk, NFS
The source formulation has 5 input rows; Milk, NFS supplies 43.1% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “whole grain” fits. Inspect FDC 2708323 when “whole grain; fast food / restaurant” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Waffle, whole grain
- Exact source wording
- “Waffle, whole grain”
- Source identity
- USDA FDC 2708329 · FNDDS 55205000
- Named qualifiers
- whole grain
Inspect this alternative when its fields fit better
Waffle, whole grain, fast food / restaurant
- Exact source wording
- “Waffle, whole grain, fast food / restaurant”
- Source identity
- USDA FDC 2708323 · FNDDS 55200130
- Named qualifiers
- whole grain · fast food / restaurant
- Source inputs unique in this pair
- Salt, table
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “whole grain”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordWaffle, whole grain | 75 g273 kcal | 364 kcal | 9.2 g | 19.2 g | 3.8 g | 847 mg |
| Waffle, whole grain, frozen | 80 g231 kcal | 289 kcal | 6.8 g | 8.4 g | 4.1 g | 529 mg |
| Waffle, whole grain, fruit, frozen | 80 g222 kcal | 278 kcal | 6.5 g | 8 g | 4 g | 504 mg |
| Waffle, whole grain, reduced fat | 80 g206 kcal | 257 kcal | 7.1 g | 3.6 g | 4.3 g | 557 mg |
| Waffle, whole grain, fast food / restaurant | 75 g316 kcal | 421 kcal | 8.6 g | 26.9 g | 3.5 g | 855 mg |
| Pancakes, whole grain | 100 g273 kcal | 273 kcal | 7.9 g | 12.3 g | 3.2 g | 722 mg |
| French toast, whole grain | 65 g176 kcal | 271 kcal | 11.3 g | 11.6 g | 2.7 g | 297 mg |
How to compare FDC 2708329: its source amount is 75 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2708329, the 6 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 miniature/bite size waffle
36 kcal
10 g
1 small waffle
146 kcal
40 g
1 medium waffle
273 kcal
75 g
1 large waffle
455 kcal
125 g
1 thick / Belgian waffle
491 kcal
135 g
1 surface inch
9 kcal
3 g
At a glance
Nutrient signals in the source amount
For FDC 2708329, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
635.3 mg≈ 28% Daily ValueCholesterol
60 mg≈ 20% Daily ValueTotal fat
14.4 g≈ 19% Daily ValueThe percentages above apply to FDC 2708329’s 75 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2708329 at 75 g—not a measured or recommended plate.
- The representative USDA portion supplies 2.9 g dietary fiber, about 10% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 635 mg sodium, about 28% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 75 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 273 kcal 364 kcal | Not established Not established |
| Protein | 6.9 g 9.2 g | Not shown Not shown |
| Carbohydrate | 29 g 38.6 g | 11% 14% |
| Total fat | 14.4 g 19.2 g | 18% 25% |
| Dietary fiber | 2.9 g 3.8 g | 10% 14% |
| Sugars | 6.1 g 8.1 g | Not established Not established |
| Sodium | 635.3 mg 847 mg | 28% 37% |
| Saturated fat | 3.1 g 4.2 g | 16% 21% |
| Monounsaturated Fat | 5.3 g 7.1 g | Not established Not established |
| Polyunsaturated Fat | 4.4 g 5.9 g | Not established Not established |
| Cholesterol | 60 mg 80 mg | 20% 27% |
| Potassium | 221.3 mg 295 mg | 5% 6% |
| Calcium | 121.5 mg 162 mg | 9% 12% |
| Iron | 2.8 mg 3.7 mg | 15% 21% |
| Magnesium | 37.5 mg 50 mg | 9% 12% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 0.9 µg 1.2 µg | 5% 6% |
| Vitamin A | 69.8 µg 93 µg | 8% 10% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 23 g 30.6 g | Not established Not established |
For FDC 2708329, approximate percentages divide the displayed 75 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2708329 to 5 source inputs totaling 418 g in its standardized formulation. Publishing that exact provenance makes “Waffle, whole grain” inspectable beside similarly named records.
How to read this
5 listed components
The largest listed inputs by source weight are Milk, NFS, Pancakes, whole wheat, dry mix, incomplete, Eggs, Grade A, Large, egg whole. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
418 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Pancakes, whole wheat, dry mix, incompleteUSDA ingredient 28324 · encyclopedia page available | 140 GM | 140 g | 33.5% |
| 2 | Milk, NFSUSDA ingredient 11100000 · encyclopedia page available | 180 GM | 180 g | 43.1% |
| 3 | Eggs, Grade A, Large, egg wholeUSDA ingredient 1123 · encyclopedia page available | 50 GM | 50 g | 12% |
| 4 | Vegetable oil, NFSUSDA ingredient 82101000 · encyclopedia page available | 28 GM | 28 g | 6.7% |
| 5 | Oil or table fat, NFSUSDA ingredient 81200100 · encyclopedia page available | 20 GM | 20 g | 4.8% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2708329, the close-record rule searches the USDA “Pancakes, waffles, French toast” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Waffle, whole grain
- USDA category
- Pancakes, waffles, French toast
- FDC ID
- 2708329
- FNDDS code
- 55205000
Closest inspectable record
Waffle, whole grain, fast food / restaurant
- USDA category
- Pancakes, waffles, French toast
- FDC ID
- 2708323
- FNDDS code
- 55200130
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 364 kcal | 421 kcal | −57 kcal |
| Protein | 9.2 g | 8.6 g | +0.6 g |
| Carbohydrate | 38.6 g | 36.2 g | +2.4 g |
| Total fat | 19.2 g | 26.9 g | −7.7 g |
| Dietary fiber | 3.8 g | 3.5 g | +0.3 g |
| Sodium | 847 mg | 855 mg | −8 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 57 less calories and 7.7 g less total fat than “Waffle, whole grain, fast food / restaurant.”
Only the comparison record lists Salt, table. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Pancakes, whole wheat, dry mix, incomplete; Milk, NFS; Eggs, Grade A, Large, egg whole; Vegetable oil, NFS; and 1 more.
Listed only in the comparison: Salt, table.
Portion evidence
The listed portion sets match
This record’s reference amount is 75 g; a familiar listed measure is 1 medium waffle (75 g).
The comparison record’s reference amount is 75 g; a familiar listed measure is 1 medium waffle (75 g).
Use the 100-gram row to compare FDC 2708329 with FDC 2708323 at equal mass; use their 75 g and 75 g source amounts only for portion matching.
Evidence boundary: FDC 2708329 versus FDC 2708323 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full pancakes, waffles, french toast source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Waffle, whole grain” beside explicitly linked source records; use them to compare preparations without turning FDC 2708329 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, recipe or brand, cooking fat, toppings and add-ins.
For “Waffle, whole grain,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
recipe or brand
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
cooking fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
toppings and add-ins
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2708329 comes from FoodData Central Survey Foods (FNDDS). Its 364 kcal per 100 g becomes 273 kcal at 75 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 medium waffle has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2708329
FNDDS food code: 55205000
The scaling for FDC 2708329 can be exact while the match to “Waffle, whole grain” is wrong. That is why this profile keeps its 75 g weight, 5-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.